Support your Immune System

These immune supporting guidelines can be used all year round when you feel your immune system might need some gentle support.

IMMUNE SUPPORTING NUTRITION

Vitamin C,  Zinc & Vitamin D all support the immune system and deficiency can result in increased incidence of illness and/or longer and more severe infections. Ensure you are eating foods high in both nutrients by including the following foods in your diet. 

There are different forms of vitamins and minerals available and some forms are more easily digested and bioavailable in the body.  See my recommendation below. 

• Foods high in Vitamin C include all types of berries, citrus fruits, papaya, rockmelon, cauliflower, snowpeas, broccoli, parsley and watercress.
• For a Vitamin C supplement look for liposomal Vitamin C. 
• Foods high in Zinc include sea foods, pumpkin seeds (pepitas), sesame seeds, tahini, cashew nuts, cacao, quinoa, spinach and other leafy green vegetables.
• For a Zinc supplement look for Zinc picolinate. 
• Vitamin D is an important regulator of the gut microbiota and immune health. Most of our vitamin D comes from sunlight, so spend as much time as possible outdoors. Foods sources of vitamin D include eggs, oily fish and fortified foods. 
• It is recommended in the UK and similar countries to take a Vitamin D3 supplement (around 1000IU). 

THE IMPORTANCE OF GUT HEATLH 

Good gut health is one of my passions. Around 70% of our immune system is in our gastrointestinal tract and the beneficial microbiota that reside there are key to optimal physical and emotional health. If your gut is out of balance your digestion will likely be too. This means you may not be absorbing all the beneficial nutrients you receive from food. Your immunity may be compromised and your body may find it difficult to eliminate pathogens. If you believe your gut health is poor, the best thing to do is to work with a qualified nutritionist.

Beneficial nutrients for gut health include glutamine for cellular repair and slippery elm to help repair the lining of the gastro intestinal tract. A multi strain probioitc with a good CFU (colony forming unit), can help replenish beneficial microbiota. 

Include probiotic rich foods in your diet such as kefir, probiotic rich yoghurt, apple cider vinegar (from mother), kombucha, fermented vegetables such as sauerkraut and kimchi, fermented tempeh and prebiotics, which stimulate the growth of beneficial gut microflora. Any fibre rich food acts as a prebiotic and other good choices include Jerusalem artichoke, chicory root, onion, banana, legumes, cruciferous vegetables & raw garlic.

IMMUNE SUPPORTING HERBS

Immune supporting herbs that can easily be added to recipes include garlic, turmeric & ginger.

• Garlic is a fantastic immune supporter. It has antioxidant, anti-inflammatory, anti-viral, anti-microbial, antibiotic, antiseptic and anti-fungal properties. Adding garlic to your diet will help protect you against infection & illness.
• Turmeric contains the active ingredient curcumin, which has potent antioxidant properties.  It is also highly anti-inflammatory, antibacterial and a natural pain killer. Curcumin will also help protect the liver and promote digestion whilst you are unwell.
• Ginger has anti-inflammatory properties and is a strong circulatory stimulant, which can help rid the body of toxins and infections.

HERBAL THERAPEUTICS 

• The most well known immune supporting herb is Echinacea. It can help modulate the immune system, prevent upper respiratory tract infections and the common cold. Ensure your Echinacea is from a good source. It should tingle in the mouth and on the tongue when you take it, if it doesn’t, it won’t work. Remember Echinacea is a great preventative, but not something to take once you are already ill. 
• Astragalus is an immune boosting herb, containing polysaccharids, flavonoids and saponins which help support the digestive system and adrenal gland function.
• Cats Claw contains oxindole alkaloids, which can help support immune response and the capacity to destroy pathogens. It can also help sooth stomach infections.

Always talk to a qualified naturopath or herbalist before choosing herbs to ensure there are no contraindications and that you are taking the right herbs at a therapeutic dosage for your condition.

THE STRESS CONNECTION

It is proposed that emotional stress reduces certain aspects of our immune response leading to increased incidence of infection. It is essential we take care of emotional health as well as physical health. If you need help dealing with stress in your life it is important to talk to a professional who can help.

Try to alleviate stress as much as possible by taking time out to relax and do something you enjoy every day.  Take a hot magnesium salts bath (epsom salts or himalayan work too). Alternatively listen to music you love, watch a comedy show, go for a run, meditate, do some pilates, have a massage or dance around the house. Whatever it is that works for you…do that. If you would like a copy of our Relaxation and Sleep Guidelines email hannah@naturalhealthforever.com. 

TIPS FOR A SWIFT RECOVERY

• Rest and relax, stay warm and hydrated in order to allow the immune system the best possible chance to fight the infection swiftly and effectively
• Stay hydrated by drinking warm water with lemon and honey or if you have a fever try our Fever Zinger recipe below
• Eat nutritious soups packed with veggies, garlic, ginger, turmeric and herbs. These foods will be easier on the digestive system allowing increased energy for the immune system to fight infection
• Avoid sugar and artificial ingredients which infections love and feed from
• Steer clear of dairy foods, which can increase mucous production and inflammation in the body
• Immunity starts in the gut, so once you’ve fought an infection a multi strain probiotic can help boost the beneficial microflora

FEVER ZINGER RECIPE

• Juice of 1 orange
• Juice of 1 lemon or lime
• 1-2 cm of freshly chopped ginger
• 1-2 cloves of garlic chopped or crushed
• 1 pinch of cayenne pepper or 1/4 chopped red chilli
• Add raw honey or pure maple syrup to taste
• Boiled filtered water (leave for a few minutes to cool a little)

Place all the ingredients into a large mug or bowl, add the hot water and allow to infuse for a few minutes and consume straight away. The recipe is designed to promote circulation and diaphoresis (sweating) to help rid the body of pathogens.  It is packed with vitamin C, antibiotic, antimicrobial, antiviral and anti-inflammatory properties.